Trying to get diet straight

[metsfan1190]

My goal is to get rid of the Goodyear store around my midsection. I can't say tire, becuase it is much more then that. As I mentioned in my newbie post, my vitals are:

I am a 32 year old male (33 in November)

5'7"

198 lbs

been lifting 5 days a week at lunch time for about 3 months straight now:

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: bi's and tri's



After going blind reading all of the threads on diet and nutrition, since I must get my diet figured out if I want to see the results of my weight training by reducing my body fat, I have come up with the following and would like your feedback please.


Daily Intake

calories: 2299

protein: 245 grams

carbs: 206 grams

fat: 55 grams (EFA's of course)


Do you think this is the correct structure for me to lose some serious BF so that my work in the gym is more noticable?

 

[Jodi]

What is the breakdown of each meal?

 

[metsfan1190]

I have not broken it down yet, because I wanted to see if I was even on the right track first. Would the breakdown matter that much anyway, or do the ends justify the means? Realistically I am looking at 5 meals a day, with one of them being my post workout whey protein shake that is 165 calories, 2.25 grams of fat, 4.5 grams of carbs and 34.5 grams of protein (one and a half scoups of ON 100% Whey with 10 ozs. of Carb Control milk).

 

[CowPimp]

The macros look fairly good. Just make sure you try to space out the nutrients fairly evenly throughout the day. Shoot for at least 5 meals per day, but 6-7 is most likely better, assuming you don't sleep 12 hours per day. Also, look into good post workout nutrition. This is very important.

I suggest you post your training routine in the training section too. I disagree with that split for reasons related to recovery.

 

[metsfan1190]

CowPimp - Thanks for the feedback bro.

In regards to the post workout nutrition, I currenty drink a whey protein shake right after my workout, and then about an hour later I eat a meal. Are you suggesting something different?

Also, would you mind sharing how you went from 14% to 10% BF, since lowering BF is my main goal (I don't really care how much I weigh, its more about how I look and feel).

 

[tjwes]

It would definately help to see your diet as you may be getting these macros and calories from foods that could be better replaced with other foods.

Also after training only for 3 months time,I would say to be patient, although you should be losing some bodyfat.

Do you do any cardio at all?

 

[metsfan1190]

First, thank you for the replies.

As far as seeing the diet breakdown, I don't have a diet yet, I am trying to formulate it now. I wanted to get the macros down first to make sure I was on the right track.

The only certainties are the protein shake PWO and for breakfast I am eating (I am almost afraid to type this for numerous reasons; SBD gets killed around here and "real men don't eat quiche") 3 vegetable quiche cups which I got the recipe from the South Beach Diet after I tried one and liked it so much. They are made from egg whites, spinach, onions, peppers and low fat shredded cheese and contain, per one serving:

77 calories

5 g fat

3 g carbs

9 g protein

For three, I end up with

231 calories

15 g fat

9 g carbs

27 g protein

Add that to the PWO shake, which is

165 calories

2.25 g fat

4.5 g carbs

34.5 g protein

and now I have to fill in the remaining 1903 calories, in my mid morning snack, lunch (one hour after PWO shake) and dinner.

Right now I don't do any cardio and I am not sure if I should be or not.

That is where I have gotten so far with this. Any suggestions or feedback?

 

[JLB001]

That quiche sounds yummy. Can you post it in the recipe section?

 

[CowPimp]

CowPimp - Thanks for the feedback bro.

In regards to the post workout nutrition, I currenty drink a whey protein shake right after my workout, and then about an hour later I eat a meal. Are you suggesting something different?

Also, would you mind sharing how you went from 14% to 10% BF, since lowering BF is my main goal (I don't really care how much I weigh, its more about how I look and feel).

Yes, I suggest that you also eat at least a 1:1 ratio of carbs to protein, and up to 2:1, after your workout. You need to have carbs to refill muscle glycogen stores, which are severely depleted after resistance training, and to shuttle amino acids to skeletal muscle.

Check out my journal if you want, but I basically just followed Jodi's sticky. The diet in my journal is damned near the same, but I just eat larger portions since I am bulking. I also cheat more frequently. I say just find out your maintenance calories and reduce by 5-10% from there. Check you weight after a few weeks, and adjust based on desired weight loss. 1 pound per week is about the standard if you want to retain LBM. 2 pounds per week is also acceptable, but I lost a little LBM, and therefore strength, this way.